Legs
Front Squat
A squat with a pair of dumbbells resting on the front of your shoulders. It builds your quads and glutes, and holding the weight up front makes your upper back and core work to keep you tall.
- Works
- Quads, glutes, core, upper back
- Equipment
- A pair of dumbbells
- Load
- Medium to heavy
How to do it
- 1Stand with your feet about shoulder width apart, toes turned out a little. Rest one end of each dumbbell on the front of your shoulders, elbows pointing forward.
- 2Brace your core, then sit your hips down between your heels, knees moving out over your toes.
- 3Go as low as you can with your chest up and your heels down, ideally until your thighs are parallel to the floor.
- 4Drive through your whole foot to stand back up, keeping your elbows high.
Cues
- Elbows up, chest proud.
- Knees out over your toes.
- Push the floor away to stand.
Common mistakes
- Elbows dropping. That pulls your chest forward and the dumbbells slide off. Keep your elbows pointing forward the whole rep.
- Heels lifting. Keep your weight in the middle of your foot. Set your feet a little wider, or squat only as low as your heels stay down.
- Knees caving in. Push your knees out in line with your toes on the way down and the way up.
Easier
Go lighter, or squat down to a bench or box so you know where the bottom is.
Harder
Take 3 seconds on the way down and pause for 1 second at the bottom.
Try it: 3 sets of 6 to 10 reps, or 30 seconds on and 30 off.
Is a front squat better than a goblet squat?
They're close. A goblet squat uses one dumbbell held at your chest, so it's easier to learn. A dumbbell front squat uses 2, so you can go heavier, and your upper back and core work harder to keep you upright.
